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CVRR Tuesday Training Session until September 17th, 2019

July 2nd:  Horse Trails Fartlek: 1,2,3,4,3,2,1 min off 1 minute easy @ 5k race pace (8.5-9/10 effort) (Beginners do 1,2,3,2 & 1 minute off 90 seconds).

July 9th: 2-5 x 5 minutes Cruise Intervals @ Threshold Pace (comfortably hard, about 8-8.5/10 effort off 1-minute rest on Blooming Barn Dove Creek Road Section out &   back; 4 x10-second strides off 30-45 seconds.

July 16th: Track session; 4-8 x 200 metres at Rep Pace (9.5/10 effort) fast but not full out with 200 metre recovery jogs– splits provided; i.e.; 200m Rep, 200 metres easy, 200 metres Rep, etc.

July 23rd: Grass run Intervals (Vanier Fields – about 700 metres per loop); 2-6 x 1 lap @ 5k race effort (8.5-9/10 effort) with 2-3 minutes rest between

July 30th: Marathon Pace Run on Blooming Barn Loop (5.1 km loop section); 10 min warm-up; 30-40 minutes at MP pace (about 3 min slower per 10 km race pace or 7.5-8/10 effort).

August 6th: Track session; 4-8 x 200 metres at Rep Pace (9.5/10 effort) fast but not full out with 200 metre recovery jogs– splits provided; i.e.; 200m Rep, 200 metres easy, 200 metres Rep, etc.

August 13th: Horse Trails Fartlek; 2 x 90 seconds off 90 seconds easy; 4 x 60 seconds off 60 seconds; 4 x 30 seconds off 30 seconds; 4 x 15 seconds of 15 seconds easy @ 8-9.5/10 effort.

August 20th: 2-5 x 1200 metres at Threshold Pace on Glacier Road circuit (comfortably hard; 8-8.5/10 effort) off 90-120 seconds walk/jog and begin at yellow gate at bottom of hill again; 4 x 15 seconds strides.

August 27th: Track Session: 2-5 x 600 metres @ I pace (5k race pace; 8.5-9/10 effort) off 90-120 seconds rest; splits will be provided.

September 3rd: Grass run cruise intervals; 2-4 x 2 laps at Threshold pace (comfortably hard; 8-8.5/10) off 60-90 seconds rest; 4 x 10 second strides off 30-45 seconds rest.

September 10th:  Track Session: 2-5 x 600 metres @ I pace (5k race pace; 8.5-9/10 effort) off 90-120 seconds rest; splits will be provided

September 17th: Marathon Pace run on Blooming Barn 5.1 km loop; 10 min warm-up; 30-40 minutes at MP pace (7.5-8/10 effort); 10-minute easy cooldown run.

More information about Thursday Night Track sessions can be found HERE.

 

 

2019 Nautical Days 4 Miler

Monday, August 5th (B.C. Day)

2019 Race Results HERE
2019 Team Results HERE

Track n Trail Kids Run

Comox Valley Exhibition Fair Grounds
Saturday, August 24th. 2019

Registration: day-of-race only from 9:00 until 9:45 am
The Start/Finish gate and the Registration tent will be set up just on the inside of the horse oval.
Please print and fill out a copy of the registration form (HERE) before you arrive, if possible. 

CVRR Group Run information

Please note that the following runs may or may not be CVRR sponsored. This information is given with the understanding that you participate at your own risk.

CVRR sponsored runs will require the signing of a waiver. If you are a CVRR member, you signed this waiver when you joined the club.
If you are not a CVRR member, you can go to this RaceRoster site and sign it for free - CVRR waiver
 

MOTHERS DAY 10K/5K

CELEBRATE MOTHERS’ DAY WITH US ON SUNDAY MAY 12th, 2019
 
THE OCEANSIDE RUNNING CLUB ASSOCIATION (ORCA) IS ONCE AGAIN HOSTING THE OCEANSIDE MOTHERS’ DAY 10K RUN & 5K RUN/WALK
 
 

The 10K Run is a scenic course, part road, part trail that winds through Rathtrevor Beach Provincial Park and along the beautiful oceanfront.

 
 

Levins Sets Canadian Marathon Record

This weekend at the Toronto Waterfront Marathon, a new national benchmark was set. Cameron Levins of Black Creek, in his debut marathon, set a new Canadian Marathon Record.  With a time of 2:09:25, he smashed the previous record by 44 seconds. The previous record (2:10:09) was set by Jerome Drayton in 1975. The fact that the previous record had stood for 43 years is a testament to the magnitude of this achievement.

CVRR Member Made Videos

By Kindle:
 
link to SHAW CVRR high quality professional video!
(preliminary sponsor advertising lasts about 15 seconds)
 
my low quality youtube promo